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  6. Pork vs. Lamb

Pork vs. Lamb — In-Depth Nutrition Comparison

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The main differences between Pork and Lamb

  • Pork has more Vitamin B1, Selenium, Vitamin B6, Vitamin D, and Phosphorus, however, Lamb has more Vitamin B12, Zinc, Iron, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Lamb is 77% higher.
  • Lamb has 27 times less Vitamin D than Pork. Pork has 53IU of Vitamin D, while Lamb has 2IU.
  • Pork is lower in Saturated Fat.

Food types used in this article are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Pork vs Lamb infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pork
Pork
6
:
4
Lamb
Lamb
Contains more Calcium +11.8%
Contains more Magnesium +21.7%
Contains more Phosphorus +30.9%
Contains more Potassium +36.5%
Contains less Sodium -13.9%
Contains more Selenium +71.6%
Contains more Iron +116.1%
Contains more Zinc +86.6%
Contains more Copper +63%
Contains more Manganese +144.4%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Contains more Calcium +11.8%
Contains more Magnesium +21.7%
Contains more Phosphorus +30.9%
Contains more Potassium +36.5%
Contains less Sodium -13.9%
Contains more Selenium +71.6%
Contains more Iron +116.1%
Contains more Zinc +86.6%
Contains more Copper +63%
Contains more Manganese +144.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pork
Pork
8
:
4
Lamb
Lamb
Contains more Vitamin A +∞%
Contains more Vitamin E +107.1%
Contains more Vitamin D +1200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +777%
Contains more Vitamin B2 +28.4%
Contains more Vitamin B6 +256.9%
Contains more Vitamin B3 +32.2%
Contains more Folate +260%
Contains more Vitamin B12 +264.3%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.66
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Lamb
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 3% 0% 25% 58% 125% 40% 30% 14% 319% 12%
Contains more Vitamin A +∞%
Contains more Vitamin E +107.1%
Contains more Vitamin D +1200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +777%
Contains more Vitamin B2 +28.4%
Contains more Vitamin B6 +256.9%
Contains more Vitamin B3 +32.2%
Contains more Folate +260%
Contains more Vitamin B12 +264.3%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.66

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
3
:
1
Lamb
Lamb
Contains more Protein +11.4%
Contains more Fats +50.4%
Equal in Water - 53.72
Equal in Other - 0.82
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Lamb
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more Protein +11.4%
Contains more Fats +50.4%
Equal in Water - 53.72
Equal in Other - 0.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
1
:
2
Lamb
Lamb
Contains less Saturated Fat -40.8%
Contains more Monounsaturated Fat +42.5%
Contains more Polyunsaturated fat +25.8%
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Lamb
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Contains less Saturated Fat -40.8%
Contains more Monounsaturated Fat +42.5%
Contains more Polyunsaturated fat +25.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork Lamb
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pork Lamb Opinion
Protein 27.32g 24.52g Pork
Fats 13.92g 20.94g Lamb
Calories 242kcal 294kcal Lamb
Calcium 19mg 17mg Pork
Iron 0.87mg 1.88mg Lamb
Magnesium 28mg 23mg Pork
Phosphorus 246mg 188mg Pork
Potassium 423mg 310mg Pork
Sodium 62mg 72mg Pork
Zinc 2.39mg 4.46mg Lamb
Copper 0.073mg 0.119mg Lamb
Manganese 0.009mg 0.022mg Lamb
Selenium 45.3µg 26.4µg Pork
Vitamin A 7IU 0IU Pork
Vitamin A RAE 2µg 0µg Pork
Vitamin E 0.29mg 0.14mg Pork
Vitamin D 53IU 2IU Pork
Vitamin D 1.3µg 0.1µg Pork
Vitamin C 0.6mg 0mg Pork
Vitamin B1 0.877mg 0.1mg Pork
Vitamin B2 0.321mg 0.25mg Pork
Vitamin B3 5.037mg 6.66mg Lamb
Vitamin B5 0.698mg 0.66mg Pork
Vitamin B6 0.464mg 0.13mg Pork
Folate 5µg 18µg Lamb
Vitamin B12 0.7µg 2.55µg Lamb
Vitamin K 0µg 4.6µg Lamb
Tryptophan 0.338mg 0.287mg Pork
Threonine 1.234mg 1.05mg Pork
Isoleucine 1.26mg 1.183mg Pork
Leucine 2.177mg 1.908mg Pork
Lysine 2.446mg 2.166mg Pork
Methionine 0.712mg 0.629mg Pork
Phenylalanine 1.086mg 0.998mg Pork
Valine 1.473mg 1.323mg Pork
Histidine 1.067mg 0.777mg Pork
Cholesterol 80mg 97mg Pork
Saturated Fat 5.23g 8.83g Pork
Monounsaturated Fat 6.19g 8.82g Lamb
Polyunsaturated fat 1.2g 1.51g Lamb

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Lamb
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
Pork
52%
Lamb
Minerals Daily Need Coverage Score
55%
Pork
52%
Lamb

Comparison summary

Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Pork
Pork is lower in Saturated Fat (difference - 3.6g)
Which food is cheaper?
Pork
Pork is cheaper (difference - $1.5)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients
  2. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.